CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Bench Press (15 Minutes 5 x 5 @ 80 %) 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP Accend ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 200m run then Down up slam ball relay Teens T2 Week 1- baseline (No Measure) Crossfit total Find 1 rep – press – back squat – deadlift Then max effort 200m Run Break- Banded ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Skills 9 Minute EMOM (AMRAP – Rounds) 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Press (15 Minutes 5 x 3) 1 x Shoulder Press 3 x Push Press 25/07/2018 carnival (Time) For time 40 Kettlebell swings ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Hang Clean (15 Minutes Work to Heavy 2 RM) 24/07/2018 Thruster Pull up (Time) For Time 40 Trusters 30/25kg rest 3 minute ... Continue Reading